Saturday Swim Session: Threshold 100’s

These sessions will develop your sustained threshold speed. Get good at these workouts and you will find yourself swimming faster in a few weeks time.

Each week I will load three options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 3,000m and Option C will be greater than 3,000m.

Option A

200m Warm Up;

6x 50m (25m Drill/25m Swim);

10x 100m on T Time + 15sec;

200m Cool Down (1,700m)

Option B

400m Warm Up;

12x 50m (25m Drill/25m Swim);

15x 100m on T Time + 15sec;

200m Cool Down (2,700m)

Option C

600m Warm Up;

12x 50m (25m Drill/25m Swim);

18x 100m on T Time + 15sec;

12x 50m (25m Drill/25m Swim);

200m Cool Down (3,800m)

Start the workout with a Warm Up covering 200m (Option A), 400m (Option B) or 600m (Option C). During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.

Next up is a set of six (Option A) or twelve (Option B or C) reps 50m Drill/Swim, where you do a drill for the first 25m of the repetition and then normal swimming for the next 25m swimming. Feel free to use fins whilst doing the drill/swim set. Do the drills below twice through:

The next set is made up of ten (Option A), fifteen (Option B) or eighteen (Option C) repetitions of 100m. Set a ‘Go’ time that is your T-Time plus 15 seconds. Read more about T-Times here and how this all works.

After this set Options A & B go straight to the Cool Down, Option C has an extra set of drill repeating the twelve reps of the 25m Drill/25m Swim from earlier in the workout.

All three workouts have a 200m cool down. Feel free to pause and stretch when needed and /or include stretching as part of each break until the distance is covered.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…).
• Entering your first triathlon?
• Stepping up to a longer distance?
• Looking to go faster?
• Wanting to turn previous negatives into positives?
Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.

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Training Plan of the Month – May 2019

As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.

Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.